Fitness Shortcuts from New York Veteran Trainer - Mike Cola

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Fitness Contrarian

An innovative fitness blog helping clients look & feel their best!

“I started this blog back in 2009 with the thought that my clients could learn about Fitness, Health, and Nutrition principals. I started out creating videos and posting them here for people to see how to do the exercises correctly and with good form. Almost a decade later, the mission has not changed.” – Mike Cola

Fitness Contrarian is all about mastering the ageless workout and diet. The goal of this blog is to teach you how to build muscle in your 30’s, 40’s, 50’s and 60’s while staying lean and not over training.

If you are new to this blog you should start out reading my Fitness Principals and take a look at my present workout and diet routine.

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The Latest from Our Blog

Mallomar Cookies are One of My Families’ Vices

My kids think Mallomar cookies are the world’s greatest tasting cookies. I love them too.

If you live in the United States you can only buy Mallomars from early October to April. It is my understanding that Mallomars melt too easily so they are only produced seanonally. Now that it is fall my wife just brought home a large case of them from Costco. I just had my first Mallomar of the season and it did not disappoint. It was fresh, crisp and went down easy. My daughter ate about five in less than 5 minutes(…)

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Fitness Contrarian Principle # 7 – Get Adequate Sleep

We all know how important it is to get adequate sleep but so few of us do get enough. Your body can’t function at an optimal level if you are always sleep deprived. So many important reactions happen to our bodies when you are asleep. Vital hormones are released when you are asleep that help your brain function, immune system and can even help you to lose weight. Check out this article I wrote called Lack of Sleep Leads to Weight Gain.

Out of all my Fitness Contrarian principles this is probably the hardest one for me to follow. Owning a gym and training clients is a very labor-intensive job with long hours. I’m up at 5:30 AM six days per week training clients and spending whatever remaining time I have with my wife and kids (…)

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Keep Your Arteries Young

When your arteries are young they expand easily so blood can pass through them without much resistance. Unfortunately when we get older our arteries can become stiffer and lose their ability to open. Stiff arteries can increase your risk for high blood press, heart attack, stroke and heart disease.

Luckily there are a number of lifestyle modifications you can undertake to slow down the aging process of your arteries and even prevent them from ever becoming stiff (…)

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Fitness Contrarian Principle # 6 – Do Easy Aerobic Exercise on a Regular Basis

Besides doing your short hard strength and interval work-outs you need to do easy longer aerobic work-outs on a regular basis. This principle can blend into living an active lifestyle (Principle #3) but an active lifestyle can be stop and go, while easy aerobics should be continuous.

It’s real important to do some type of long low-level aerobic activity for good health. What I mean by low level is anywhere from 55% to 70% of your maximum heart rate (on average your maximum heart rate is 220 – your age). You don’t even have to use your heart rate as a guide just walk, bike or do anything aerobic at a comfortable pace for an extended period of time (…)

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Fit Friends Equals a Fit You

Remember that old adage about look at your friends and it will tell you a lot about yourself? Well if your goal is to live a healthy lifestyle having fit friends makes the whole process much easier. If your close friends are living an active lifestyle and eating mostly whole natural foods you will most likely follow suit.

Since most people in the US don’t live a healthy lifestyle you might have to make a real effort to find some fit friends to socialize with. In addition, it can be a problem if your immediate family is sedentary (…)

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The Top Five High Risk Winter Sports

At least one in ten athletes in the 2010 Winter Olympics was injured. The British Journal of Sports Medicine just published a report listing the winter sports that cause the most injuries, the winter sports that cause the least injuries and what the most common winter...

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Fitness Contrarian Principle # 5 – Eat Lots of Vegetables with Some Protein and Fat

The best way to eat is lots of vegetables, a couple of fruits, some animal protein, an egg or two, some nuts and seeds, and plenty of healthy fat every day. I know there are so many schools of thought when it comes to the ideal diet. The last 20 years could not be any more confusing for the average person looking to lose some weight and eat healthy. After studying nutrition in school, then reading just about every best selling diet book that was published and finally using my experience working with a few hundred personal training clients over the years, I have concluded that eating whole natural foods are the way to go.

You have to eat a rainbow of colorful vegetables every day. Vegetables offer excellent nutritional value with minimal calories. Vegetables are my favorite source of carbohydrates (…)

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Vegetables vs. Grains

Trying to decide what is the best type of carbohydrates to eat can be confusing. Are you better off eating vegetables or grains? The general consensus is both vegetables and whole grains are healthy but if your goal is to lose some weight, I would choose vegetables.

Now, I’m not saying that all whole grains are bad for you. If you are an endurance athlete spending hours training every day you might need to eat calorie dense foods like grains to keep you going. But if you are the average person interested in losing some weight or just keeping your weight under control, eating fewer grains and more vegetables could be a good idea for you.

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